Warm up 5 rounds:
3 x TGU
PVC Shoulder Drills

Strength AHAP/AMRAP
Press
Pull Ups

Cardio
Row 500m in less than 1:30

Run 400m for time

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

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